Fitness

Subterms

    More stories

    • 175 Shares

      in fitness and body

      This Totally Explosive Workout Will Help You Burn Fat In No Time At All

      by

      Want a shortcut to fat burning? Two words: progressive plyometrics. This total-body explosive workout from Shaun T, Insanity creator and author of T Is For Transformation, includes lots of jumping (the plyometric part) and builds in intensity (the progressive part) to give you great results fast.

      The routine gets harder as your body “wakes up” on a neuromuscular level. In other words, as you warm up and become more coordinated, you’re better prepared for the next move. Plyos (any explosive workout) spike your heart rate to burn serious kilojoules while activating your fast-twitch muscle fibres to improve strength. Because your upper- and lower-body muscles are working in tandem, your deep core muscles fire over time.

      The Workout

      Time: 15 MinutesEquipment: None

      Instructions: Do this circuit in order, performing each exercise for one minute before moving on without resting. After you’ve completed all four moves, rest for up to one minute, then repeat twice for three total sets. Let the fat-burning begin…

      READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

      1. Back fly with alternating knee-up

      Stand, then jump your feet out slightly wider than your shoulders as you bring your arms out to the side to form 90-degree angles, squeezing your shoulder blades together (A). Hop on your left leg as you lift your right knee up to your torso; bring your elbows toward your thigh (B). Lower your leg; repeat on the other side. That’s one rep; continue alternating.

      2. Lunge with core rotation

      Start in a lunge, with your right leg bent at 90 degrees and left leg extended behind you, and place both hands next to the inside of your right foot (A). Lift your torso as you bring your hands to shoulder height and twist to the right (B). Lower your hands to return to start; repeat on the other side. That’s one rep; continue alternating.

      READ MORE: These Strength And Cross-Training Workouts Will Improve Your Running

      3. Sumo squat jump with alternating punch

      Start in a sumo squat with your feet wider than your shoulders and your toes pointed out, elbows bent and palms facing you just below your chin (A). Jump off the floor as you push your left arm directly in front of you (B), then bring your hand back toward your face to return to start. Repeat on the other side. That’s one rep; continue alternating.

      4. Jump lunge to squat

      Start in a lunge with your left leg in front and knees bent at 90 degrees, elbows bent (A). Jump as you switch your arms and legs, landing in a lunge with your right foot forward (B). Jump to bring your feet parallel as you lower into a squat; touch the floor (C). Step your left foot back; repeat on the other side. That’s one rep; continue alternating.

      READ MORE: A Quick Resistance Band Arm Workout You Can Do At Home

      Excerpted from the Women’s Health Little Book of 15-Minute Workouts. More

    • 88 Shares

      in fitness and body

      How To Burn Calories Without Actually Exercising

      by

      Can one exercise without actually working out? The answer is ‘Yes’! Real talk: According to the Heart & Stroke Foundation Of South Africa, one should get in a minimum of 150 minutes of physical activity each week. This brings an array of benefits.

      Firstly, engaging in regular movement enhances physical fitness and boosts overall health.

      It elevates cardiovascular endurance, strengthening the heart muscle and improving blood circulation throughout the body.

      Additionally, working out helps control weight by burning calories and building lean muscles.

      Moreover, it plays a vital role in preventing chronic diseases such as obesity, diabetes and hypertension by regulating blood sugar levels and lowering blood pressure.

      Furthermore, exercise acts as a natural mood booster due to its ability to release endorphins – the feel-good hormones – which reduce stress levels and alleviate symptoms of anxiety or depression.

      Saying all of that, in terms of working out, the struggle is a very real thing during the holidays. Sun’s out, and all you want to do is have fun in the outdoors. Motivation to get your booty to the gym is very low. But we have a solution! You can get your minutes in and still have summer fun.

      Here are a few simple tricks you can use to turn your days into simple workouts, without actually exercising.

      1. Take A Hike To Burn Calories

      Climbing a mountain beats another lap of your local park. But varying the elevation will benefit more than your boredom. While walking uphill replicates moves like lunges, the descent is an effective muscle builder, too – because it’s an eccentric (muscle-lengthening) exercise, the result is muscles braking as they resist the pull of gravity. It’s the same action as lowering a weight to the ground against resistance. What’s more, research from the Vorarlberg Institute in Austria found that the descent was almost twice as effective as the ascent at removing blood sugars and improving glucose tolerance in hikers. At the risk of sounding like your mum, please do wear proper footwear.

      2. Lighten Up To See More Gains

      Whether your baggage allowance is set by FlySafair or the space in the boot of your car, we suspect your 12kg kettlebell isn’t making the cut. But you don’t need to lift heavy to get results. A Medicine & Science In Sports & Exercise study found that exhausting your muscles with a 300-rep set triggers your muscles’ stress response – in a good way. Granted, that’s a lot of reps, but you could balance a book in the other hand, too. So, if you have a bit of weight in your backpack while hiking or walking around – it’s a good thing.

      3. Build Strength On The Beach

      If you’re heading to a stretch of sand in the next few months, swap pounding the pavements for a softer terrain. Sand absorbs more energy than firm surfaces, recruiting more muscles in your legs, as well as engaging more of your core. It could even reduce your risk of injury, with a 2017 study published in the European Journal Of Sport Science finding that women who ran on soft sand experienced less muscle damage and inflammation than those who ran on grass 

      4. Stretching Is Exercise

      Whiling away an afternoon on the picnic blanket? Put that time to good use by giving your muscles a stretch. The Journal Of Applied Physiology reports that stretching a muscle has a similar effect to weight training: both cause micro tears that stimulate your cells to boost growth. Target your quads, calves and hams (no, not the sandwiches).

      READ MORE: What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

      5. Take The Top Down

      Make your holiday hire car a convertible. Studies by Concordia University in Canada found that an hour behind the wheel of a sports car caused a measurable rise in growth hormone, hitting the accelerator on your muscle-building progress, not to mention your tan. Just check your weather app first if you’re staycationing.

      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

      6. Strokes Of Genius

      Admittedly, the pool is more about posing than performance at this time of year. But for those brief few laps, swap freestyle for butterfly. It relies heavily on the upper body, fatiguing you faster. Plus, it looks pretty pro. Arms day, done. Leg day? Use the lilo to do some kicks.

      7. Join The Exercise Band

      Gyms might be open, but you can still make gains from your lounge (or garden). Research in the Journal Of Strength & Conditioning rated the chest press against the resistance band push-up and found both to be equally effective. Bands also come in handy for the three-legged race, if you’re inclined to turn your workout into a sports day.

      8. Use The Park As Your Playground

      Don’t fancy sweating it out indoors when themercury is rising quicker than the numbers ona December wedding guestlist? Worry not. Thispark-friendly circuit, designed by PT SamanthaMcGowan (@samsays_pt), is calibrated to deliveras big a lift as anything the gym floor has tooffer. Do 12 to 15 reps of each move, completingas many rounds as possible in 10 mins.

      Triceps Dip

      This one’s a toughie, so start with your knees bent. Place your hands on a bench and lift yourself up, then dip your hips, keeping your elbows tucked. Fancy a challenge? Straighten your legs.

      Decline Push-up

      Master the incline version first, with your hands on a bench and feet on the floor as you push up. Switch to the opposite way when you’re feeling strong.

      Shoulder press

      Shoulder presses require balance, as well as strength, so the seated version makes a slightly easier option. Take one dumbbell (or two) and slowly lift it overhead with your palm facing inwards. Try it standing once that’s nailed.

      9. Take A Break

      After all of some movement, finally, don’t be afraid to do, well, nothing at all. In a University of Tokyo study, those who took three-week breaks within a six-month plan saw similar improvements in muscle mass to those who trained continuously. In that case, we’ll see you next month. More

    • 175 Shares

      in fitness and body

      What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

      by

      When I first heard the term “cozy cardio,” it sounded like a hygge dream come true. I’m actually not far off from the goal of creator Hope Zuckerbrow. For her, cozy cardio is intended to combine your preferred, comfortable ambience with some light exercise (like walking or at-home pilates). At its heart, it’s “movement for women to reclaim their relationships with exercise,” she has shared.

      There are a few ways to enjoy the cozy cardio effect: You can light a candle, mix up your favourite pre-workout drink, set some mood lighting, or put on your favourite Netflix binge and hop on the treadmill to get your steps in. Cozy cardio is as much about a healthy mind as it is a healthy body. Here! For! That!

      Meet the experts: Amanda Hart, CPT, is a NASM- and ACSM-certified personal trainer and holistic health coach. Rachelle Reed, CPT, PhD, is a NASM- and ACSM-certified trainer with a doctorate in exercise physiology. Denise Chakoian, CPT, is the owner and founder of CORE Cycle.Fitness.Lagree. She’s also a cancer exercise specialist and boutique fitness consultant

      Since Zuckerbrow began posting about her cozy cardio routine, the trend has taken off, garnering many fans and even praise from The Sculpt Society’s founder Megan Roup. The term “cozy cardio” has 17 million Google search results and growing. It’s only natural to be curious about how effective it really is.

      Read on for all the intel to help you understand the benefits of this TikTok trend, what trainers think of the workout, how to add cozy cardio to your routine and more.

      Is cozy cardio a good workout?

      Cozy cardio definitely can be an effective workout, but it might not be the best choice for everyone.

      “I think someone might feel more comfortable in a session like this if they are new to exercise, or if they want to lose a large amount of weight and can begin this in their own home to create an area they can start their journey,” says Denise Chakoian, CPT, owner and founder of CORE Cycle.Fitness.Lagree.

      “I think this will have staying power for people who do not enjoy working out with others, or feel that they only have time for exercise in the comforts of a small, quaint environment,” she adds.

      4 Benefits Of Cozy Cardio

      It serves as self-care

      Cozy cardio can help reframe your relationship with exercise as a way to treat yourself. “Many of us have a disconnected idea of what movement should be,” explains Amanda Hart, CPT, trainer and holistic health coach. “Exercise should be enjoyed and looked at as an opportunity.” Instead of looking at exercise as a form of punishment or something necessary to burn off meals, cozy cardio pivots the intention of movement as a gift to yourself. Just as putting on your go-to undereye mask and a comfy robe at the end of the day is a form of self-care, so too is cozy cardio.

      It’s naturally a sustainable routine

      Cozy cardio is an activity you’ll actually want to do regularly because you set up your own ideal atmosphere in your home. “They have no reason to ‘skip’ their workout as it’s done from the comfort of their own home,” Hart says. “This can be a great solution for those who are intimidated by a gym setting or for those short on time.”

      It’s accessible and welcoming

      This trend doesn’t force you to spend extra cash on a gym membership or subscription or go anywhere at all. (You could invest in a treadmill, but you don’t have to.) Plus, the at-home workout provides privacy, a benefit for anyone who might feel vulnerable or exposed in gyms or fitness studios. There’s no specific dress code and you can wear whatever feels comfortable (leggings, t-shirt, or joggers, for example) in a judgment-free environment.

      It boosts aerobic training

      As long as you hit a level of moderate intensity, you will see all of the cardio benefits, says Rachelle Reed. These include a lower risk of cardiovascular diseases and improved cardiorespiratory endurance (the capacity of both your heart and lungs to take in oxygen and distribute it throughout the body during exercise). A high level of cardiorespiratory endurance is one of the leading contributors to a longer lifespan, Reed says.

      Cozy Cardio FAQ

      Who should do cozy cardio?

      “From a health promotion perspective, I love the idea of women (or men) adding cozy cardio into their physical activity routines each week,” Reed says. “With most adults falling short of meeting the minimum dose of recommended aerobic activity (150 minutes per week), trends like this do some great work in advocating for more movement, for more people, more often.”

      While hopping on the cozy cardio bandwagon certainly can’t hurt, it might not be challenging enough for everyone. It’s most suitable for those who are new to fitness and want to start with small, attainable goals, says Hart. “While working out at home is super easy and convenient, it can inhibit progression after a certain point,” she adds.

      “Eventually, you will run into a plateau and need other stimuli to continue to challenge yourself. Ongoing stimulus is needed for ongoing results!”

      Once you get into a regular routine, thanks to cozy cardio or another modality, it’s a good idea to progress and add variety to your sweats. “Incorporating some higher intensity aerobic work and total body strength training into your weekly routine is key,” Reed says. “Cozy cardio can be a great addition to your workout routine. Once you’re in the habit of moving your body, I recommend you progress and also transition into a more well-rounded routine.”

      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

      Is cozy cardio good for weight loss?

      Cozy cardio can be part of a weight loss regimen or help kick it off. “This type of workout can begin a journey to caloric burn and a steady state program for losing body fat,” says Chakoian.

      And, there are more factors to think about. “Whether it’s cozy cardio or another cardio workout, weight loss is based on calories in and calories out,” says Chakoian. For goals like body fat loss and gaining muscle mass, you’ll need to make other changes as well.

      How often should you do cozy cardio?

      Cozy cardio is naturally low impact, low cost and super convenient, so you can definitely incorporate it every day, Hart says. Unlike other more challenging TikTok workout trends, like the 12-3-30 workout, there’s little to no risk of overdoing it.

      While you could do safely cozy cardio every day, you’re better off spending your time doing a mix of different workouts, Reed says. That’s why she recommends only a few days a week of cozy cardio to get the benefits. To optimize your week, add in a day of higher-intensity cardio and two days of strength training for added metabolic conditioning and musculoskeletal health.

      While working out in the comfort of your home definitely has benefits, you’re missing out on the community motivation and accountability of a group sesh, says Chakoian. “When you are working out with a group of people with like-minded goals or in a facility with a strong community, you can all keep each other accountable,” she says. “It has longer-lasting positive results and helps with your mental wellbeing as a whole.”

      Bottom lineCozy cardio is a low-impact, at-home workout trend that is an excellent way to add more movement in your day and can be part of a well-rounded fitness routine. However, it may not be challenging enough for everyone, long-term.

      This article written by Amanda Mactas was originally published on Women’s Health. More

    • 200 Shares

      in fitness and body

      What Is The 75 Hard Challenge—And Is It Safe? Trainers Break Down The Pros And Cons

      by

      If there’s one thing I love, it’s a challenge. But some are a little more extreme, especially when it comes to kickstarting a health and wellness journey. You’ve likely seen the 12-3-30 treadmill workout and Dukan Diet trending on social media, for instance. But today’s viral obsession is: the 75 Hard Challenge.

      If you aren’t familiar, this 75-day plan boasts to “permanently change your life,” starting from the inside out with a special focus on mental toughness and commitment, says Gina Newton, a certified personal trainer and holistic body coach. Unlike other nutrition plans or fitness regimens, 75 Hard is less about specifics and focuses more broadly on self-improvement with six arbitrary “rules,” she explains.

      With 1.3 million hashtags for #75hard and over a billion views on TikTok, it’s natural to wonder if 75 Hard is safe, effective and worth your time. “Some people thrive on rules and this sort of strict challenge, but if reading the rules sends you into an emotional frenzy, it may not be the best challenge for you,” says Cara D’Orazio, a certified personal trainer and group fitness instructor.

      Meet the experts: Cara D’Orazio is a certified personal trainer, group fitness instructor and founder of C.G.M Fitness, Inc. Gina Newton is a certified personal trainer and holistic body coach.

      Intrigued? Keep scrolling for everything you need to know about 75 Hard—including the rules, benefits and potential risks.

      What is the 75 Hard Challenge?

      The 75 Hard Challenge was created in 2019 by Andy Frisella, a public speaker, entrepreneur and podcast host. At its core, the system is slated as a “transformational toughness program” that combines elements of nutrition, fitness and self-improvement, explains D’Orazio. It’s not a specific diet or exercise plan, but rather an “Ironman for your brain,” per the 75 Hard website, that focuses on five main pillars:

      Nutrition

      Movement

      Self-evolution

      Hydration

      Mental discipline

      To break it down a bit more, Frisella explains that he developed the challenge for mental toughness and discipline.

      “The goal is to become immersed in healthy eating and fitness so they become a part of our everyday lives,” says D’Orazio. According to the methodology, if a participant can stick out 75 days of the challenge, they can then apply the mentality to other life situations, ultimately making them less apt to quitting, she explains.

      So why is the challenge so popular, you ask? “The 75 Hard has garnered interest because it can look like a ‘quick fix,’” says Newton. “For 75 days you follow the outline of the requirements and there are many examples from those who have done it showing substantial and/or significant weight loss and physical transformation,” she explains. According to the challenge website, over a million people around the world have successfully completed 75 Hard.

      The 75 Hard Challenge Rules

      The 75 Hard Challenge consists of the following six non-negotiable rules which are intended to be complete for 75 days straight.

      No skip days. The key format of the challenge is that if you skip a day or any of the rules, you *must* start over. Even if you miss one of the five following tasks on a given day, you must restart to day one, says D’Orazio. “This was intended for the sake of not tweaking or compromising the rules, as this can open the door to quitting,” she says.

      Follow a diet. Stick to a diet with zero alcohol and no cheat meals. The diet itself is up to you and can vary depending on your goals, but whether it’s intermittent fasting, keto, plant-based, or paleo, the challenge requires you to follow a set and strict meal plan for 75 days straight, says D’Orazio.

      Complete two 45-minute workouts a day, one of which is outside. Rain or shine, 75 Hard requires one 45-minute workout in the morning and one 45-minute workout in the afternoon. It’s up to you which workout is outside, but the rules state one must be outdoors, explains D’Orazio. “The purpose of this is to get people to commit and not throw in the towel even if conditions aren’t perfect,” she says.

      Drink a gallon of water. This one is pretty self-explanatory, but 75 Hard emphasises hydration and requires a gallon (around 3.7L) of water a day.

      Read 10 pages of nonfiction. In the name of inspiration, education and self-improvement, you’re tasked with reading 10 pages of nonfiction a day, says D’Orazio. And nope, it *cannot* be an eBook or audiobook. It must be a physical copy.

      Take daily progress pictures. Get your camera out because the challenge requires a daily progress pic, says D’Orazio. The full-body photo is intended to track progress and maintain accountability.

      Benefits Of 75 Hard

      Accountability. Because 75 Hard is strict in its rules and structure, it can hold you accountable for its entirety, says D’Orazio. “When the going gets tough, it can help those who would have probably quit stick to a routine,” she says.

      Structure. Given the simplicity of the rules, the structure is easy to follow and understand, says Newton. The consistent structure can also provide a sense of direction and encourage healthy habit-forming behaviour like hydration and daily movement, she adds.

      Holistic approach. The program entails both physical and mental commitment, so it can provide a more holistic or well-rounded approach to wellness, says D’Orazio. As Frisella has previously mentioned, 75 Hard doesn’t sell itself on a single idea or magic solution to health and well-being. Instead, the concept is to reboot your lifestyle and encourage optimal nutrition, daily fitness and self-improvement.

      Customisable. Unlike other challenges or diet plans, 75 Hard offers an element of choice, depending on your goals, says Newton. You choose the diet that best suits you, the non-fiction book you like to read and the exercise you most enjoy. As long as you’re sticking to the six general rules, the specifics are up to you.

      Physical endurance. Whether you’re looking to gain strength, boost cardio, or lose weight, working out twice a day for 75 days straight will improve your overall fitness, says Newton. Not to mention, it fulfils the US Department of Health’s recommendation of 75 to 300 minutes of exercise per week, adds D’Orazio.

      Is 75 Hard Safe?

      Like anything, the safety of the 75 Hard challenge depends on the individual, says D’Orazio. “If the individual is new to fitness, the two 45-minute workouts back to back may be too much in a day and I truly feel one to two days of rest per week is crucial to avoid injury,” she explains. People with heart conditions, chronic illness, or existing injuries should also always consult with a healthcare provider before embarking on the challenge, she adds.

      On top of that, 75 Hard can be a major shock to the system if you’ve never actively or routinely focused on nutrition, hydration, and/or fitness, says Newton. “Listen to your body and change course when you need to, you won’t get in trouble,” she explains. If the plan becomes too hard to follow and you want or need to stop, that’s okay. It doesn’t mean you’re weak, your body just isn’t quite ready for it, she adds.

      Remember that safety is most important. If you’re extremely fatigued and/or have persistent aches, pains, or injuries, stop the challenge and talk with a doctor, says D’Orazio. And if weather conditions are treacherous, stay inside for both workouts, she adds. No challenge is worth an injury.

      It’s also worth noting that those with a history of disordered eating should be cautious with the 75 Hard challenge, says D’Orazio. The program’s strict diet regimen, exercise habits and progress photos could be triggering, especially if you miss a day or rule, she explains. Instead, focus on sustainable lifestyle modifications and find a workout you enjoy.

      Possible Risks Of 75 Hard

      Your mental health may take a toll. This challenge is an all-or-nothing mentality and the average person may not have the time or resources to commit to the six rules for 75 days straight, says D’Orazio. “Psychologically, it can be damaging to get past day 50 and have something unavoidable happen in life and need to start all over again,” she explains. The challenge also perpetuates perfectionism and can lead to negative self-talk or feelings of inadequacy if you don’t make it through all 75 days, adds Newton.

      Extreme lifestyle changes aren’t necessarily sustainable. It may be difficult to overhaul your life and maintain several new habits at once, says Newton. “I don’t think it’s worth it or sustainable,” she explains. You may see results during or after the challenge, but the six rules aren’t necessarily feasible in the long run and could harm your idea of self-worth and progress, she explains. “I am an advocate for long-term solutions to health, not quick fixes.”

      There’s an increased risk of injury. Working out twice a day with no rest days can increase your risk of injury, whether you’re new to exercise or not, says D’Orazio. In fact, research shows that rest days give your body time to repair, rebuild and strengthen itself between workouts.

      The lack of flexibility can cause burnout. The 75 Hard challenge preaches rigid adherence to the six rules and any slip requires you to start over. As a result, the negative reinforcement or pass/fail criteria can add unnecessary stress, guilt and burnout, says Newton. “People need to be kinder to themselves, not harder on themselves.”

      Progress pictures aren’t the only way to measure success. Studies show that placing an overwhelming amount of importance on body image can lead to anxiety, depression and body dysmorphia. “The photos only show the outside and not what’s happening on the inside which is where the transformation really starts,” says Newton. If the pictures make you feel discouraged, toss ‘em.

      It promotes a negative diet culture. Although you’re allowed to select the diet you choose to follow, the concept of cheat days can be problematic, says Newton. “I wish the word ‘diet’ was removed from our nutritional vocabulary and the term ‘cheat meals’ would go away,” she explains. Instead of insinuating that you’re “bad” for enjoying certain types of food, it’s better to view food as fuel and focus on balance, she adds. If you’re concerned about nutrition, talk with your doctor or a registered dietitian.

      This article was written by Andi Breitowich and was first published by WomensHealthMag.com. More

    • 150 Shares

      in fitness and body

      How One Woman Lost Half Her Bodyweight – And Kept It Off

      by

      Inspiring stories reach us all the time – stories about grit and perseverance. And this story of how one woman lost half her bodyweight is for sure one of them. Here’s how school teacher Tanya Laubscher lost a whopping 105 kilograms – and kept it off.

      The Gain

      At 157 kg, Tanya Laubscher felt completely out of place in her own body. She’d avoid planes, social gatherings and strategically plotted her movements to avoid looking in mirrors as much as possible. “I think for someone at that size, [there are] struggles and things that they don’t realise. It’s tough to go for a hike with your friends when you’re that big or go on picnics,” says the 34-year-old. 

      Added to that, her health was in jeopardy: she was struggling with Polycystic Ovary Syndrome (PCOS), type 2 diabetes as well as depression. So she saw a doctor who recommended bariatric surgery as the best way to help her lose weight and reclaim her health.

      READ MORE: How To *Actually* Lose Belly Fat With Diet And Exercise

      How she lost half her bodyweight

      In March of 2020, Tanya’s journey began with bariatric surgery. Thereafter, she needed to completely overhaul her lifestyle to see results and slim down. To start, she worked with a dietician and opted to cut out refined foods, choosing to down protein shakes in the morning and snack on fruit and healthy foods throughout the day. Since her stomach had shrunk due to the surgery, Tanya prioritised protein and vegetables to give her body the nutrients it needed.

      She followed the advice of her psychologist to deal with emotional eating and identified her triggers, then found ways to avoid or work through them. She also needed to stay active to burn fat stores. To do that, she committed to walking at least 10,000 steps daily and cycled 10 kilometres twice a day on her stationary bike. It was no easy feat, but she kept at it. “[It] was quite difficult in the beginning but as you consistently do it, it does become part of your routine. And as you lose the weight, that also becomes a lot easier to do,” explains Tanya.

      READ MORE: How One Personal Trainer Lost 30kg – And Kept It Off

      The gains

      Over a year and a half, Tanya saw the fruits of her efforts and lost 30 kilograms, then 50, then 75. With each milestone, she made a point to celebrate in different ways. For a big reward, she flew to Cape Town to conquer Table Mountain; her very first plane trip. “That was a big one. I’d never flown before because I was too scared of fitting into the seats,” explains Tanya. Other rewards included getting a new piercing or a new tattoo. 

      Now at 105 kilograms lighter and countless hours spent exercising, Tanya is the happiest she’s been. Not only has she lost over half her bodyweight, but she’s happier, too. She no longer avoids mirrors and can hike to her heart’s content. “I walk and can go everywhere and I move freely,” she says. “And I have this joy! Spending some quality time outside, dancing and not hiding away from the world any more – those are the things that make life worthwhile.”

      READ MORE: Walking For Weight Loss: Does It Work? Plus, 9 Tips To Get You There

      Tanya’s weight loss tips

      Try A Specific Diet

      Tanya found that sticking to a specific way of eating helped her shed kilos. “If those are things that are possible for you, I would suggest applying that to your life.”

      Make Yourself Accountable 

      “Tell people what you’re busy with, why you’re doing it and ensure that your goals are set out for you. Most importantly, stick to them.”

      Set Rewards

      “I made sure to reward myself at the end of every milestone that I hit. It was a big thing for me.” More

    • 175 Shares

      in fitness and body

      DIY Your Own Butt Workout At Home With These 15 Moves From A Trainer

      by

      Let me take a wild guess, building a stronger booty is on your agenda for your workouts. What you might not realise is that targeting the glutes does way more than perk up your peach. “It’s a major stabiliser and it’s also the biggest muscle in the body,” says Leigh Weissman, CPT, a certified personal trainer, nutrition coach and glute specialist. “The glutes control a lot of your pelvic function and the hips.”

      That means your glutes help you do everything from walk, sit and bend throughout your day. And you’ll start to notice a boost in your athletic performance, as well. “If you are a practising athlete, you’ll sprint faster and turn quicker,” says Weissman. “In yoga, it can help you balance in specific poses.” Plus, when your glutes are strong, you can better strengthen and protect your back, hips and core—all of which are huge for balance and stability. Truly everyone can benefit from a butt workout and do it right at home to boot.

      Meet the experts: Leigh Weissman, CPT, a certified personal trainer, nutrition coach and founder of Leigh Taylor Method for building strong glutes. Suki Clements, CPT, RYT, is a New York City-based yoga teacher and former professional dancer.

      The Muscle Science

      Understanding all the muscles that make up your booty can help you work your rear more effectively. The gluteus maximus, gluteus medius and gluteus minimus muscles along with a slew of other smaller muscles, like the piriformis (located about where the heel of your hand lands if you put it in the back pocket of your jeans), are all part of your behind.

      The key to getting in a good butt workout at home (and reaping all of these full-body benefits) is to move slowly and with control so that you work your glute muscles—and don’t stress out your lower back. To keep your focus on your butt, engage your core and exhale through the challenging part of every exercise. When you shorten the muscle in an exercise, you should start to feel a burning sensation. If you’re lengthening the muscle, look for a stretching feeling to know you’re activating the area, says Weissman.

      The Workout

      Use the 15 exercises below to create your own butt workout at home. All you need is a mini resistance band and a set of dumbbells!

      As long as you recover well (think plenty of stretching and foam rolling), you can work out your butt up to three times a week.

      Equipment: resistance band, dumbbells | Time: 20 minutes | Good for: glutes

      Instructions: Choose up to five of the exercises below. Complete the indicated number of reps for each, then rest for 15 seconds and continue on to the next. Once you’ve completed all five exercises, rest for one minute, then repeat the entire circuit twice more for a total of three sets.

      Standing Glute Kickback

      Why it rocks: This move isolates one side so you can really feel the burn. Working one side allows you to recognise and fix strength imbalances, says Weissman.

      How to:

      Stand with weight on left foot and right leg long behind body with toes pointed and resting on floor.

      Bend left knee slightly and hinge at hips to lower torso forward.

      Clasp hands in front of body. This is your starting position.

      From here, engage right glutes to kick straight right leg back and up until nearly parallel with floor. Slowly and with control, reverse the movement to return to start. That’s one rep. Perform 10 to 12 per side.

      Pro tip: Engage core throughout the movement to prevent lower-back strain and keep the emphasis on glutes. Use a looped resistance band just above your knees to level this one up.

      Supported Single-Leg Deadlift

      Why it rocks: The supported single-leg deadlift is an introduction for people who have a challenging time performing a full single-leg deadlift. It also helps you to understand how to do a hip hinge before just going into a full single-leg deadlift.

      How to:

      Start standing on left leg with a weight in right hand, palm facing toward thigh and left arm by side.

      Step right leg a few feet behind body, lift heel and press right toes into the floor for balance. Keep left leg slightly bent.

      Lean forward, hinging at the hips with a flat back while lowering the weight toward the floor.

      Drive into the left heel to return to the standing position. That’s 1 rep.

      Hip Thrust

      Why it rocks: Working the hips in this position gives you the biggest strength boost, says Weissman. Science is there to support it, too, according to a Journal of Sports Science & Medicine study.

      How to:

      Sit with feet flat on the floor in front of a couch or stable chair.

      Place forearms flat on surface so elbows point back and fingers point forward.

      Lift seat up off floor and walk feet out until planted slightly beyond knees. This is your starting position.

      Push through heels and engage glutes to extend hips up until body forms a straight line from shoulders to knees.

      Reverse the movement to return to start. That’s one rep. Perform 10 to 12.

      Pro tip: To maximise glute engagement, press knees slightly outward throughout the movement. For an extra challenge, place a looped mini-band just above your knees or add a weight at the hips.

      READ MORE: This Quick 10-Minute Butt Workout From A Trainer Will Grow Your Glutes Fast

      Good Morning

      Why it rocks: This move is a great way to feel a stretch in the glute muscles, says Weissman. To take it up a notch, she suggests adding resistance with a band or dumbbell.

      How to:

      Start standing with feet hips-width distance apart (or slightly wider) and hands clasped behind your head.

      Bend knees slightly, engage core, draw shoulders back and keep neck long, then hinge at hips to push seat back while lowering chest forward until parallel to floor.

      Keeping weight in heels, slowly reverse the movement to return to start. That’s 1 rep. Perform 10 to 12 reps.

      Pro tip: Hold a dumbbell behind neck to increase the intensity.

      Romanian Deadlift

      Why it rocks: An RDL is a great way to level up from a Good Morning because it adds resistance and intensity with the dumbbells, says Weissman.

      How to:

      Standing with feet shoulder-width apart, holding dumbbells in hands with palms facing thighs.

      Keeping back straight, hinge at the hips and focus on sending hips and butt back as you lower the dumbbells toward the ground.

      Engage glutes and rise back to standing, locking hips out at the top. That’s 1 rep. Perform 10 to 12 reps.

      Banded Glute Bridge

      Why it rocks: This has all the benefits of a bodyweight glute bridge, but you also engage the hips more with the band.

      How to:

      Wrap a resistance band around thighs and lie face up with knees bent and feet on the floor about a foot away from butt.

      Brace core, then press into heels and squeeze glutes to lift hips up toward ceiling while pushing upper back into floor.

      Pause in this position and expand the band by pressing knees apart.

      Reverse the movement and return to start. That’s 1 rep. Perform 10 to 12 reps.

      Pro tip: To make this more challenging, hold a dumbbell on top of hips.

      READ MORE: This Full-Body Bodyweight Workout Builds All The Muscle

      Banded Clam Shell

      How to:

      Start lying on right side on a mat with upper body propped up on right forearm, right elbow below right shoulder.

      Stack left foot over right with legs bent at 90 degrees and heels in line with glutes.

      Place left hand on top hip. This is your starting position. Without moving hips or disconnecting feet, engage outer left glutes to drive left knee straight up toward ceiling.

      Reverse the movement to return to start. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

      Pro tip: Keep hips stacked and avoid rolling backwards when lifting top leg. You can also place a looped resistance band just above the knees to level this one up.

      Why the move is effective: “You’re isolating one side of the hip,” says Weissman. “So it’s a nice contraction where people tend to have that natural hip dip.”

      Bulgarian Split Squat

      Why it rocks: This is one of Weissman’s go-to exercises for all her clients. “This causes the glute medias to fire up to help stabilise the pelvis,” says Weissman.

      How to:

      Stand in front of a low bench or platform with feet hip-width apart.

      Place left foot onto the platform behind you, gently resting the top of the foot to stabilise. The distance between you and the elevated surface can vary depending on your experience and range of motion.

      Engage core and glutes and lower down with control. Stop when back knee hovers just off the ground, or as low as is comfortable for your range of motion.

      Drive through front foot and squeeze glutes as you stand back up. That’s 1 rep. Complete 10 to 12 reps, then switch sides and repeat.

      Curtsy Lunge

      How to:

      Stand with feet hip-width apart.

      Take a step back with left leg, crossing it behind right. Bend knees and lower hips until right thigh is nearly parallel to the floor. Keep torso upright and your hips and shoulders as square as possible.

      Return to start. Repeat on the other side. That’s one rep.

      READ MORE: Boost Your Morning Routine With This Easy 15-Minute Yoga Flow

      Glute Kickback

      Why it rocks: This tabletop setup allows your upper body to help with stabilising your hips while you focus on working the glutes one side at a time.

      How to:

      Start on all fours with shoulders stacked over wrists and back flat, toes tucked, and knees under hips.

      Keep core tight, shoulders and hips square and foot flexed, then squeeze glute and kick the right knee back in line with the hip.

      Reverse the movement to return to start. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

      Pro tip: Imagine you’re trying to stamp the sole of your foot on the wall behind you and move from the hips, not the lower back.

      Isometric Banded Glute Bridge

      Why it rocks: “This is a good move if you just want to feel what it’s like to squeeze the glute and feel that contraction,” explains Weissman.

      How to:

      Lie on back with knees bent and feet on the floor 12 to 16 inches from butt.

      Brace core, then press into heels and squeeze glutes to lift hips towards ceiling. Maintain space between chin and chest and keep upper back pressed into floor.

      Hold the elevated position with glutes engaged for 5 seconds. That’s 1 rep. Perform 5 reps.

      Fire Hydrant

      How to:

      Start on all fours with wrists stacked directly under shoulders and knees over hips.

      Draw belly button to spine and, keeping back flat, lift the right knee so it is in line with the right hip.

      Return to start. That’s one rep. After 20 seconds, switch to the other side.

      READ MORE: This 15-Minute Full-Body Weighted Workout Tones Every Inch

      Lateral Lunge with Balance

      Why it rocks: “This is great for the overall health of your hips,” says Weissman. She adds that you can also use this move to measure your progress and see your strength improve over time.

      How to:

      Stand with feet hip-width apart, hands at sides.

      Take a big step to the left, then push hips back, bending left knee and lowering body until left knee is bent to 90 degrees.

      Push back to an upright position, lifting left knee up and into the chest. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

      Pro tip: Keep weight in heel of bending leg to fire up glutes.

      Split Squat

      Why it rocks: This move allows you to work the muscles that help you walk and how your body moves in everyday life, says Weissman.

      How to:

      Start standing with hands at sides or clasped in front of chest and legs staggered so left is forward and right is back with right heel raised.

      With torso upright, bend knees and lower until legs both form 90-degree angles.

      Press through left foot to return to standing position. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

      Pro tip: When in the lowest position, hover back knee off the floor to keep lower body under tension. Hold dumbbells to increase the intensity.

      Alternating Step Up

      Why it rocks: You can play with tempo and create multiple variations of this move, says Weissman. “If you’re doing it with bodyweight, slowing down that step down is how you get the most bang for your buck.”

      How to:

      Stand with feet hip-width apart in front of an elevated surface or step.

      Lift left foot and step onto the elevated surface.

      Press into left foot and lift right leg up to chest, lengthening the glute.

      Step the right foot back to start and bring the left to meet it.

      Then, switch sides and repeat. That’s 1 rep. Continue alternating for 10 to 12 reps.

      This article by Jennifer Nied and Sabrina Talbert was originally published on www.womenshealthmag.com. More

    • 125 Shares

      in lifestyle and culture

      8 fabulous activities to do in the UAE this weekend

      by

      Life

      by Sarah Joseph
      2 hours ago

      Your ultimate weekend guide in the UAE, October 6 to 8, 2023.
      Upgrade your fitness routine

      Your workout efforts can now be crafted into currency with the new PUMA Coin at Warehouse Gym in Al Quoz. Visitors can unlock access to prizes such as products and exclusive gym passes in a heart-pounding journey this weekend from October 6 to 8, 6pam to 10pm. With more calories burned, fitness enthusiasts can grow their coin stash and win exclusive prizes including year-long memberships at Warehouse Gym or a year’s worth of PUMA gear. Guests are advised to bring their personal wearable devices to track their calorie expenditure and fitness progress. All visitors can register by heading to the pop-up store and sign up with the store assistant there.
      For more information visit ae.puma.com
      Try this new exquisite set menu

      The homegrown Japanese concept, Gohan at La Cantine du Faubourg takes guests on an exquisite culinary journey that will run until October 8, 2023, with an exquisite set menu and curated selection of sake. The Sake week sharing set menu features dishes such as the Baby Spinach & Tofu Salad, an assortment of maki and nigiri, sliced Hamachi, beef sando, Matcha sponge cake and more at Dhs275. The Sake Selection Menu features a five sakes, including Hakutsuru, Junmai Junmai Blanc, Hakutsuru Superior Junmai Ginjo, and Choryo Sawa Sawa Junmai Sparkling Sake at Dhs190.
      For more information visit lacantine.ae
      Experience this elevated brunch

      The famous LPM Restaurant & Bar Abu Dhabi Sunday brunch has returned this week. Designed for guests to embark on a journey into the heart of the Riviera lifestyle, the Global Executive Chef Adriano Cattaneo has passionately crafted new dishes that capture the essence of the Riviera’s diverse culinary traditions. From freshly baked bread and viennoiserie to Provençal egg dishes and tartines, guests are treated to an array of carefully curated hot and cold appetizers, all inspired by the South of France’s Mediterranean beauty. The soft drinks package is priced at Dhs390, the house beverages package at Dhs465 and the premium beverages price at Dhs640 at The Galleria Al Maryah Island, Abu Dhabi.
      For more information visit lpmrestaurants.com
      Visit the latest fine-dining havens

      For an avant-garde new lunch and dinner spot, we’re here to help. Dubai’s fine-dining and culinary scene never takes a backseat all-year round with its innovative food concepts that are sure to leave your palate craving for more. From Japanese to authentic Italian spots, there’s a plethora of exciting dining options that we simply can’t get enough off. With each detail crafted to perfection, be it the interiors, menu and overarching design, these latest culinary havens are a delight to try for any occasion or to simply treat yourself after a new week. If you’re on the lookout for the latest hotspots to visit in Dubai, Emirates Woman has curated an exclusive guide on where to dine in the emirate.
      Soak up the sun

      Elevate your Saturday at the exclusive Venus Beach Club at Caesars Palace Dubai. With authentic Live Stations and refreshing drinks, guests can experience an unparalleled pool party extravaganza with electrifying beats of the renowned DJ Bon Entendeur and a captivating live performance with the day’s energy soaring to new heights. It takes place on Saturday, October 7, 2023, 10am to 7pm and is priced at Dhs399 for four hours of unlimited selected beverages, 11am to 1pm or 3pm to 7pm, Dhs549 for the full day of 8 hours from 11am to 7pm and guests can get ready to bask in the sun’s glory with authentic Italian Live Stations and refreshing drinks.
      For more information visit caesars.com
      Visit this luxe rooftop terrace

      Guests are invited to embark on extraordinary celestial-inspired journey at Luna Dubai with an Asian-inspired menu and an intriguing selection of galactic cocktails. Amidst the glittering city lights, the energy rises with every beat-drop as the night progresses with a daily entertainment programme setting and stellar starlight motifs and a picturesque moon casting its majestic glow behind the bar. With a classic charm and contemporary sophistication, visitors can experience a scintillating view of city views starring Burj Khalifa. Located at Four Seasons Hotel, DIFC, this rooftop terrace is a must-visit.
      For more information visit fourseasons.com
      Book an interactive dining show

      With a captivating lineup of evening and night shows, Josette welcomes guests as its transforms into a sensory playground where inhibitions come alive through art and entertainment. Featuring burlesque dancers, singers, cabaret performances and world-renowned artists from the heart of Paris, this one-of-a-kind evening with cutting-edge video projection technology to elevate the visual experience. With a blend of small acts and a dazzling main performance, the acts can span from the stage area to the bar counter with late-night shows running from 12:30am to 2am. Having started this week, the first seating/shows are from 8pm to 9pm,the intermission with no show is from 9pm to 10pm and the late night show is from 10pm to 12:30pm, with a minimum spending of Dhs500 required in both the main dining and lounge areas from Wednesday to Saturday. Located next to ICD Brookfield, this venue is a must-visit during the shows.
      For more information visit josette.com/
      Enjoy a heartfelt musical

      To ignite your creative side, Matilda The Musical has been announced with 5 extra shows with another weekend filled with magic and music. Hosted at the Dubai Opera Auditorium, the journey sheds light on the tale of a courageous young girl who defies all odds and forges her own path. This awe-inspiring production has been honoured with over 99 accolades, as it continues to captivate and inspire its audiences like never before. This incredible theatrical experience starts at Dhs325 and promises a night unlike any other.
      For more information visit dubaiopera.com
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @zozoewitherspoon More

    • 163 Shares

      in fitness and body

      Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

      by

      You already know that cardio is good for you. Research has long shown that revving your heart rate regularly can keep your cells and blood sugar healthy, strengthen your ticker, boost your mood and so much more. Luckily, reaping the benefits is super simple; like, “don’t even have to leave the house” simple. Even without any equipment (or even all that much space), you can score a killer cardio workout at home with just a few moves.

      My go-to bodyweight exercises light up all of the major muscle groups and get my heart pumping. In addition to boosting cardiovascular endurance (meaning I can keep sweating for longer), they also develop agility (which is key for feeling quick and athletic) and core strength (a must-have for anyone who wants to be all-around fitter).

      Though these moves are totally beginner-friendly, make sure to keep your core engaged, back straight and to land from any jumps with bent knees, toes facing forward and ankles flexed.

      You can use these cardio moves to add a little extra intensity to any workout at the gym — or string them together to create your own home cardio workout. Depending on the rest of your workout routine, I recommend doing a DIY home cardio workout at least three times a week.

      Here’s how to turn my go-to moves into a quick (but sweaty) cardio session you can do from your living room with just a timer — and zero equipment.

      Time: 10–15 minutes

      Equipment: noneGood for: cardio, core, lower body, shouldersInstructions: Choose 3 to four exercises from the list below. Perform each for 30 seconds to one minute, then continue onto the next. Once you’ve finished all exercises, rest for 15 to 30 seconds, then repeat for 3 to 4 total rounds.

      1. Lateral High Knees

      How to: Start standing on left leg (knee slightly bent) at bottom of mat facing sideways, right leg bent with knee in line with hip, left arm straight and side and right arm bent, hand in front of chest. Step right foot out and down to the floor while picking left knee up to hip height and switching arm positions. Continue alternating feet while moving to the right for three high knees then reverse the movement to return to start. Continue alternating until time runs out.

      Modifications: Slow this exercise down to nail proper form before speeding up your hop-steps.

      2. Skaters

      How to: From a standing position, shift weight into left foot and reach right hand down to the floor while bending right knee to hover bent right leg behind left leg. Torso should be parallel to the floor and right arm extended straight out at shoulder height. That’s your starting position. Push through left foot to jump laterally to the right, while switching arms to land with right foot planted, left leg bent and hovering behind right and left fingers touching the ground. Continue alternating until time runs out.

      Modifications: To make this move easier on your balance, tap back toes to the floor instead of hovering foot.

      3. Fast Feet With Punches

      How to: Start standing with feet slightly wider than hips, knees softly bent and arms bent with fists up at chin height. Take small, quick, alternating steps with feet while at the same time, extending arms in an alternating pattern to perform quick punches. Continue alternating until time runs out.

      Modifications: To nail the coordination required for this one, start with either just the fast feet or punches.

      READ MORE: This Cardio Abs Workout Takes Only 20 Minutes But Works All Your Major Muscles

      4. Tuck Jumps

      How to: Start standing with feet under hips and elbows bent so hands are straight in front of chest, palms facing down. Engage core, squat down slightly and push off the floor with both feet to jump upwards, lifting knees to tap hands at the top of the movement. Land softly with a slight bend in knees. Continue jumping until time runs out.

      5. 180 Squat Jumps

      How to: Start in a squat position with butt back, thighs about parallel to floor, back flat and arms bent with fists up at chin height. Push through feet and extend arms and legs to jump up off the ground while turning 180 degrees to land in a squat position facing the opposite direction. Continue moving back and forth until time runs out.

      Modifications: Can’t quite jump the full 180 degrees? Break this move down into two 90-degree squat jumps in order to turn completely around instead.

      6. Reverse Lunges with Knee Drives

      How to: Start in a low lunge position with right foot forward and left back, both bent at 90 degrees, torso parallel to floor, right hand on right thigh and left arm extended, fingertips on mat. Push through right leg to take small jump up into air, lifting left knee off the floor and driving it toward chest, while swinging bent right arm forward until elbow is in line with shoulder. Reverse the movement to return to start. Perform five, then switch sides and continue alternating until time runs out.

      Modifications: Keep this one simple by skipping the jump at the top of the move and just coming up to stand and balance on right leg.

      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

      7. Plank Knee Tucks

      How to: Start in a plank position with hands below shoulders. Push down into hands to lift hips up and back while bending left leg and pulling left knee in toward chest. Reverse the movement to return to plank position, then repeat with the other leg. Continue alternating until time runs out.

      Modifications: Scale this move down by skipping the knee drives and shifting just upper body and hips back.

      8. Cross Mountain Climbers

      How to: Start in a plank position with hands below shoulders. Keeping upper body stable, bend right leg and pull right knee towards left arm. Reverse the movement to return to plank position, then repeat with the other leg. Continue alternating until time runs out.

      Modifications: Keep this one slow and controlled to nail your form before speeding up your cross-body knee drives.

      9. Roll-Up Jumps

      How to: Start seated, knees bent, feet flat on the floor and arms extended at sides just behind butt with palms pressed into mat, fingertips facing forward. Then, roll back onto shoulders, lift hips off the mat and extend legs straight up in the air. Using momentum, roll forward, bending legs to return feet to the floor and pushing through soles to stand and jump straight up off floor, keeping arms extended at sides. Land with bent knees. That’s one rep

      READ MORE: Is It Better To Do Cardio Before Or After Weight Training?

      This article was originally published on www.womenshealthmag.com  More